Warm-up
5 SETS (:20 ON / :10 OFF)*
MOVT 1 – Air Squats
MOVT 2 – Alt. Groiners
*Both movements = 1 Set
(No Measure)
Strength
4 SETS
1:00 DB Front Squats
:30 Air Squats
:30 Squat Hold
-1:30 Rest-
(Score is Weight)
Workout
AMRAP x 2 MINUTES
Max DB Suitcase Lunges
-:30 Rest-
EMOM x 10 MINUTES
MIN 1 – Max Double Unders
MIN 2 – Max DB Hang Snatch
-:30 Rest-
AMRAP x 2 MINUTES
Max DB Suitcase Lunges
(Score is Weight)
After Party
FOR RECOVERY
5:00 Flow Yoga or Stretching*
*Athlete Choice
(No Measure)
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